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Static Lunge

AdvancedStrengthTier T3

You stand with your feet staggered wide and a resistance band under the front foot, holding the band ends. You bend both knees to lower your body, then push back up. You repeat with the other leg forward.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the band under your front right shoe, grip it with your hands held high, and keep your rear foot on its forefoot.
  1. The same adult man stands tall in a staggered lunge stance, right front shoe pinning one band and left rear heel raised; both hands hold separate ends near his shoulders.

    Step 1 of 3

    Stand with your feet staggered in a wide stance, toes pointing forward, with the band securely under your front foot and one end held in each hand.

  2. The same man lowers straight down into the split squat, front knee above the toes, rear heel raised and both band ends still held near his shoulders; the strands remain taut but shorter than while standing.

    Step 2 of 3

    Engage your abdominals and bend at the knees only to lunge down, keeping your front knee above or behind your toes; do not lean forward or let your front knee go past your toes.

  3. The same adult man stands tall in a staggered lunge stance, right front shoe pinning one band and left rear heel raised; both hands hold separate ends near his shoulders.

    Step 3 of 3

    Stand with your feet staggered in a wide stance, toes pointing forward, with the band securely under your front foot and one end held in each hand.

Safety Information

Keep your front knee above or behind your toes throughout the lunge-down motion -- never let it travel past your toes. If you have a knee injury, hip injury, ankle instability, or a balance impairment, ask a physical therapist or physician before attempting this exercise, because it loads a single staggered front leg through a bent-knee range while under band tension. Stop and return to the standing starting position with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the lunge-down motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.